Welcome to the Fitlandia Summer Series. Christa is prioritizing her self-care and taking a bit of a twist on the show by gathering the greatest insights and wisdom from her week in Fitlandia, delivering it to you as you continue your health, wellness and weight loss journey.

Looking for some inspiration to keep on truckin’ with your quest to get healthy and make it stick? In this week’s episode, Christa continues her Summer Series with a week in review in Fitlandia. She’s announcing the next Mind Zoning®®® Academy topic, a special offer for the July 30 Days to Thriving program, and an update on her journey to get fitter by 46 than she was at 26. Everything you need to create a mindset toward fitness is in this episode!  Highlight’s from today’s show are below:

Christa King:                          00:00                       If you're new to the Mind Zoning® Academy I have a monthly membership where I do an online webinar / workshop where you're live with me and we pick a mental obstacle and I teach you the reason behind that obstacle, the source of it, if you will, as well as I lead you through a guided meditation to help you break through that obstacle.

Christa King:                          01:13                       So July’s Mind Zoning® Academy is on setting healthy boundaries to put you first and if you're anything like me, you know, you give to others before you give to yourself.

Christa King:                          02:09                       While I focus on fitness and nutrition, these mental tools can apply to any area of life. You also get a Q&A session with me in that webinar. Once we finish the meditation, then I help you break through any remaining obstacles. So that is on July 11th from 5:30 PM to 6:30 PM Pacific Time. Great for all time zones. But even if you can't make it, I want you to enroll in the Mind Zoning® Academy anyway because everyone gets a playback of the recorded webinar as well as a professionally mixed Mind Zoning® meditation. The one that I lead you through gets mixed with beautiful spa music so you can listen to it again and again and again, creating new neural pathways to make setting healthy boundaries stick.

Christa King:                          03:07                       Okay. So that's the first update. The second update is the July 30 days to thriving is shaping up to be I, I would say the best session this year so far. And the reason why is because we already have 10 people signed up for the program that starts on July fifth. The best part about July is I'm also teaching you how to modify the protocol so that if you are going on vacation in the month of July, you’ll still want to join because I'm going to teach you how to enjoy your vacation without overindulging and without having a major, major setback.

Christa King:                          04:30                       We want more MEN in Fitlandia so we’re inviting you to join and bring your male buddies along. You can save 50% by using YES50 at checkout.

Christa King:                          05:36                       Now for the last update about the 30 Days to Thriving program for July. I am formally introducing accountability buddies, so on the first night when we get into first group coaching call, you will get partnered up with a buddy that you're going to do some easy accountability work between our sessions, so you're going to get meal plans, recipes, weekly group coaching with me. You get seven Mind Zoning® meditations that are specifically designed to go with the 30 Days to Thriving program. You're going to get daily inspiration and motivation from me and lifetime access to the Facebook group. Now here's the other thing, once you go through one round of the program, any future program is only $75, so we have a great repeat program as well. All right, enough about who I got to take a deep breath and tell you all why AJ is joining us here today.

Christa King:                          06:54                       Hey there. So as you all know, I'm working on getting fitter by the time I turned 46 than I was at 26 years old when I ran my first marathon and I was at my healthiest weight, which yes, I weighed 135 pounds. I'm five six, but I ran my first marathon and weighed that much as a smoker so I certainly wasn't my healthiest. So I am working on being my fittest by 46, which is August 13th. And I'm sharing every week that journey with you and recording it for the Fitlandia and via podcast as well. So without. Oh, I love this. Thank you for that. Shout out. Hi. So what we're gonna do now is give you an update on better by 46,000. It was 26. So again, ha. Welcome to the Fitlandia podcast. Thank you. So one of the things that Ha and I sat out in the beginning of the year was to take our fitness to the next level, but one of the intentions that we wrote down, because as you all know when it comes to me, I'm all about goal setting, achievable goals, but we wanted to run three half marathons this year.

Christa King:                          08:14                       So today we're talking about our half marathon number two. AJ, share with our listeners what was the half marathon that we did and why did we choose it?

Christa King:                          09:34                       Yes, so that's what we did was an interval, which is great for recovery. It's great for endurance and certainly injury prevention, but it's also good if you're training hasn't been spot on. It's pro tip for you. So we would run a mile, walk a half mile, run a mile, walk a half mile, and we had the intention to do that pace the entire half marathon. And we were pretty damn close. Right?

Christa King:                          10:26                       We got a little mentally derailed though, and I want to talk about that a little bit because I think that's really important. It's a great, um, example of what happened during our half marathon of what not to do in life, right. So I still have growth opportunities and my own fitness routine and it's really, it's also what inspired the July Mind Zoning® Academy, setting healthy boundaries. I broke a boundary on our run, but there's a reason for it…

AJ Dexter:                               15:37                       Yeah. And I'll say, you know, one thing that's sticking out for me as Christa's really quick about processing her emotions and I take a lot longer to like dig into the fully experience them all. And so I think that was part of the reason why it took me the rest of the day, well beyond the run to just step into the mall and let them kind of unwind from me.

Christa King:                          19:24                       You push yourself a little bit but not to this crazy place where you're going into injury or you just hate it. It's really about enjoying the process and I'm giving a shout out to Steph Gaudreau during our interview. She's the mastermind behind Stupid Easy Paleo and I interviewed her last week and she's like, it's about enjoying the process. If you can't find the joy in an elimination diet, don't do it, but there's a lot of abundance to be gained from it.

Christa King:                          20:21                       If you don't get the joy and examining your thoughts and reframing them, then don't do it. Allow yourself that space to get to a place, step by step so that you can start to imagine that things that seem hard are actually really a lot of fun.

AJ Dexter:                                23:40                       A pro tip is just keep on moving,

Christa King:                          23:43                       Reframing negative thoughts. I can't stress this enough. I believe this. There's science behind it. The thought leaders are talking about it. Whatever you think that is your reality. So if you think you can't do it, if you think it's too hard, if you think I'll never, I don't have enough time, I should all those negatives than that is your reality and you are cementing that in every action that you do.

Christa King:                          24:55                       So my invitation to you all's for the next week is to catch yourself in the negative thought pattern and reframe it…

Welcome to the Fitlandia Summer Series. Christa is prioritizing her self-care and taking a bit of a twist on the show by gathering the greatest insights and wisdom from her week in Fitlandia, delivering it to you as you continue your health, wellness and weight loss journey.

                                                      02:52                       I'm calling it my summer series, the week in review and Fitlandia. But the second part to that, I'm working to get fitter by the time I turned 46 than I was at 26. So, my healthiest that I ever was, was it 26 years old…

                                                      04:51                       I can't believe we're already coming up on 100 episodes, but I wanted Steph Gaudreau to be my guest. She said yes. And through our discussion we focus on talking about breaking negative self-talk and excuses…

                                                      05:51                       You've got to love the process, you've got to find a way to enjoy things in your day to day so that as you reach your goals, you're in love with the journey and you're not so fixated on the outcome and that kind of like ties to another experience that I have…

                                                      07:40                       The last lesson that came up through all my workshops this week was this idea of vulnerability. So, if any of you know me, um, especially in my transformation in the last six years, the more I do this work and Fitlandia, the more vulnerable I become, the more of an open book I am…

                                                      08:40                       And I was already an open book. You know, that, you know, I wear my heart on my sleeve. I've gotten a lot better at managing my emotions and my reactions. But this idea of being vulnerable, right? We are all stumbling through life. We are all learning lessons. We are all coming to this with the reality that we're human beings and figuring it all out together…

                                                      12:35                       Start with taking a video of your why. Why is it important that you reach that goal? You've got to tap into that why, but record it because then you can go back to it and watch it and just reconnect with all that delicious energy of what comes when you can manifest something special in your life that means something to you.

                                                      17:13                       I'm so proud of the protocol that I've put together. I'm proud of the community that we've built. We have such an amazing safe community and I love that people are smashing through their craving cycle. They're healing a damaged relationship with food and alcohol and finding the strength through the power of mindset to move forward and not just food and nutrition, but all areas of their life… 

                                                      19:13                       That's really my desire with the Mind Zoning® Academy, is to help you unlock the power of your mind to keep moving forward and all areas of life. Yes, I talk a lot about health and fitness, but certainly these techniques show up whether it's career, relationship, finance, all of it…

Background

When Jessica was introduced to tapping by her brother, Nick Ortner, she was absolutely blown away by its effectiveness. An “over-thinker” since childhood, Jessica describes how she struggled to use positive affirmations and other techniques to shift her brain’s way of thinking. Like many of us, the anxiety and worry that clouded her mind not only affected her brain but she felt it throughout her whole body. Since tapping helps to relieve the physical symptoms associated with anxiety, Jessica found that it worked to quiet her mind but also to calm her body and reduce the corresponding physical stress. She and her brother became proficient in using tapping and eventually filmed a documentary where they brought in experts and followed ten people to chronicle their success using this technique. This video documentary has been widely used by tapping followers to demonstrate how it is done and to teach and inspire others.

Jessica explains, “Tapping is a stress relieving technique to do while focusing on what’s causing you anxiety while tapping on acupuncture points”.

Our ancestors needed to have that flight or fight response to stay alive; producing physical strength and increased cortisol. Then we evolved, and although our fears are normal everyday things like our jobs and family life, our bodies continue to react in the same way as our ancestors did – with a physical reaction. Our heart begins to race, we start sweating, our stomach might start to turn and our whole body will be in a stressed state. Although our mind will usually start to rationalize with a positive outlook, it is the body’s natural reaction is to keep us safe, so the physical symptoms remain. “We are wired to have a negative bias to keep us safe”, Jessica explains. We need to train both our body and our mind that it’s safe to relax, but first we must get clear on what is causing the stress and access the pressure points at the same time to help us relax.

When we tap on these acupressure points, it calms us physically. Naturally, we do things with our hands when we’re anxious anyways. For example, when we’re tense and press our fingers in between the eyes at the top of the nose or on our temples, we do this to comfort ourselves. Now we’re using these points and stimulating them by tapping and while doing so, we focus on a thought, it sends a calming signal to our brain that tells us it’s okay to relax.

From the age of 14, Jessica struggled with her weight. She was “brainwashed” by believing the only way to lose weight was by diet and exercise. She was caught in an endless cycle of Yo-Yo Dieting and what she calls a “Pattern of Panic”. The panic state would be caused by an unflattering photograph or an upcoming event that would propel her to start another fad diet or exercise program. She would follow a strict set of rules about what to eat and actions to follow but this structure was exhausting and Jessica would always find herself resorting back to her old self-sabotaging and rebellious behavior. She explains, “The panic does make us take action but it is never sustainable. You don’t have to be in a state of panic to make changes like many of us have been taught to believe. It’s when we completely accept ourselves that change becomes sustainable.”

Jessica had an epiphany when she realized that she had achieved success with her tapping education and her books, but this success did not carry over to her struggle with her weight. It was then she realized that she had been using tapping for everything except weight loss.

“When you make weight the excuse to not be happy, sometimes we don’t want to let go of that excuse. Doing new things is still scary, expansion doesn’t have to be so terrifying that you freeze but there’s a level of vulnerability when you do something new. When you hold onto an excuse your whole life there comes a moment when you begin to sabotage yourself because success becomes scarier than failure”.

Jessica concluded that her weight was not the boundary but more importantly it was her self-loathing and condemnation she had about her body image. She shares two important concepts:

1. It’s easy to take care of something you value. The more you hate on your body the more stuck you are in that. Many times, we think of food as a reward but when you value yourself, you’ll pay a lot more attention to what your body needs. It’s okay to indulge in wine or chocolate on occasion but to do it in a loving nurturing way and not to escape an emotion.
2. Diets have a time frame – 30 days for example, but what happens on day 31? It makes much more sense to be on an “experiment”. The difference between a diet and an experiment is that an experiment is continual and flexible, but a diet has an end date or an “I’m exhausted date”. It takes experimentation to get your body adjusted off the inflammatory foods while working on the mind so that you can make healthy choices moving forward. Our bodies are continually aging and changing, and we need to adapt and learn what works for our bodies every single day. Every body is different; what works for one person may not work for someone else.

“If you’re waiting for someone to give you the answer for your perfect body, you’re never going to get there”. Jessica says, “You have to go within.”

Jessica points out it's important to know that foods are designed to be addictive so we need not blame ourselves entirely. There’s a physical component of course but we’re sometimes looking for comfort or a familiar connection that makes us think we need to eat or have that daily glass or bottle of wine. Our brains are wired to have a positive outcome – to take care of us now; that is why we sometimes act in ways that bring a negative outcome even when that was not our intention. These acts which we think are going to be enjoyable, often create the opposite result.

Jessica offers a great quote by fellow tapping practitioner, Brad Yates, “Self-sabotage is simply misguided self-love”.

When people understand where they’re at and can be present in that stress, they can use techniques like tapping to free themselves of their negative behaviors. “It’s easy to focus on what’s not working but when we make it fun we can make it last; happiness is an adventure”, Jessica exclaims. We must intentionally reverse our brain’s natural reactions to make positive, sustainable changes.

Christa recommends an awesome book on this subject, Presence-Process-Healing-Journey-Awareness, by Michael Brown.

Steps to Transform with Tapping

Jessica leads us in a tapping demonstration (view the video for a visual instruction).

• Tap on a craving
• Think about what makes your mouth water (salty chips, sugary chocolate, wine?)
• Let the craving intensify and notice where you feel the craving (mouth, chest, stomach?)
• Rate the craving level from 1-10, with 10 being the highest most intense level
• Set-up Statement: helps neutralize judgement. “This is how I feel and it’s okay”

 The Tapping Points

Side of the hand (doesn’t matter what side of hand)

Eyebrow (right on the bone on the inside where the hair begins)

Side of the eye (on bone)

Under eye (follow bone underneath eye)

Underneath nose

Underneath lip (at crease between lip and chin)

U-shaped bone on collarbone (tapping with whole hand on your chest also stimulates that point)

Underneath the arm (hand with underneath the armpit, at bra strap for ladies)

Top of the head

Begin with the side of the hand and make an affirmation statement like:

“Even though I’m craving this wine, I accept myself and how I feel. Even though I really want this wine because it’s been a long day, I accept myself and how I feel. Even though I’m really craving this wine, that is okay.”

Continue to give a voice to the craving.

Eyebrow – This craving for this wine.

Side of the eye – This craving in my chest.

Underneath the eye – This intense desire for wine.

Nose – I really want it right now.

Chin – I’m craving this wine.

Collar bone – My whole body wants this wine.

Underneath the arm – This intense craving is so strong.

Head – I’m fighting this craving I feel like I am losing, I really want this wine. It’s been a long day and I really want this wine.

Repeat and affirm reasoning

Side of hand – It’s been a long day.

Eyebrow – I have a lot to think about and have a lot on my plate right now.

Side of the eye – I give myself permission to relax.

Nose – With or without the wine.

Chin – I give myself permission to relax.

Collarbone- Even though it’s been a long day.

Head – I give Permission to relax now and to take a break.

Take a deep breath in and while tuning in to your solar plexus notice has this craving shifted and do you feel still the same tension? Most often, the craving is reduced or lifted completely!

When you’re in a relaxed, focused state, that’s when you can access all the wisdom you already possess. Through tapping you can access that connection you have with foods or alcohol which many of us are usually just not aware of those patterns. From where you are you can’t see it, but when you’re relaxed and not in a panic state you’ll recognize and understand what drives your cravings and learn how to not allow them to control your behavior.

What an informative and exciting interview! Be sure to check out Jessica’s website (including guided tapping meditations for morning and night) her book, Tapping-Solution-Weight-Loss-Confidence and also her Adventures in Happiness podcast on iTunes.

Does your nutrition dogma get in the way of the wisdom of your body?  Do you rationalize your commitment to a food paradigm instead of honoring when change is called for? Do you have unresolved emotional pain that expresses as self-sabotage when it comes to your wellness? Harness the power of your mind to re-evaluate your perspective with a sense of humor, common sense, and a great deal of gentleness.

Today, enjoy a reboot of an honest, compassionate, and funny conversation between host Christa King of Fitlandia, and guest celebrity JP Sears.

Here’s what JP had to say:

“From the bottom of my heart, I would dare say, virtually anything the American Heart Association says deserves to be flushed down the toilet.”

Because of the corporate agenda and funding into research, these studies aren’t for the greater good of people, but instead putting dollars into their pockets. Christa concurs. She points out that there is conflicting info in the industry and JP uses the example of the days when margarine was touted as being healthy.

The Power of Meditation

Christa reminds newcomers to the show that Fitlandia is on a mission to end dieting by first helping people change their thought-patterns using Mind Zoning®. Because these are like guided meditations, she explores the power of meditation with JP.

JP provides an amazing suggestion for those short on time or starting out. Personally, he does 10 minutes per day and focuses on a practice he learned from Thích Nhất Hạnh, which is a simple breathing meditation. As you breathe in, say to yourself, “I’m breathing in.” As you exhale, say to yourself, “I’m breathing out.” This is easy and approachable for anyone to try.

“Meditation is a great service we can give ourselves.”

Christa & JP discuss the challenges with life and busy schedules and that we don’t have to be perfect in our health practices. In fact, being aware and open about our triggers can help us keep moving forward.

“I used to shame the living crap out of myself. How I’m shaming myself is probably more toxic than the cookie I ate.”

End the Shaming Cycle

The shaming cycle can take someone back into an old, viscous addictive pattern, but Mind Zoning® can help, as well as being thoughtful about the benefits of that pattern. Looking at things that feel unhealthy always has an element of comfort and provides a sense of feeling in control.

Christa & JP speak on the power of planning for travel and staying healthy on the road and rely on Whole Foods to help stay healthy during travel and even search AirBnB listings to ensure access to being able to cook their own meals.

So what do Christa & JP eat? It’s similar: focus on veggies, higher on the side of healthy fats, and high-quality protein…and most importantly, don’t follow a dogma and instead focus on growing intuitively with what to eat and learning what’s best from how the body feels.

Christa shares a cautionary tale and that if you’re struggling with sugar, refined carb and/or alcohol addictions then tuning into your body could be challenging and her #1 tip: FOOD JOURNAL.

Self-Sabotage and Unresolved Wounds

Together they get heavy with regards to self-sabotage and looking at the root of self-sabotage. JP speaks to childhood experiences and how we reaffirm disempowering beliefs due to unresolved emotional pain.

Christa adds it’s connected to a lack of self-worth and the need to become aware of traumas. She gets inspired to create a Mind Zoning called “The Journey of Courage.” Doing inner child work can be an incredibly powerful process of healing and moving forward.

JP and Christa wrap up the show speaking to the power of vulnerability and community and/or tribe to help guide you through your transition. Also, working with a coach or therapist can have a powerful impact. He mentions Brene Brown’s TEDTalk on the Power of Vulnerability where she talks about connection and its power in our lives.

“Embrace discomfort. Nobody has ever excelled at anything by avoiding discomfort.”

Connect with all of JP’s awesomeness here:

Awaken with JP website

Awaken with JP YouTube channel

Buy the book: How to Be Ultra Spiritual with JP

Follow on Instagram, Twitter and Facebook

Gratitude for today’s sponsor!

Portland Community College Functional Nutrition Program Check out their 100% online functional nutritional program today.

If you’re looking for a holistic nutrition program to connect with others, learn how to connect with your body and overcome addiction for the next 30-day program with Fitlandia.

Today’s guest on the Fitlandia Podcast is AJ Dexter, husband of host Christa King. Join them as they partner up to talk (and laugh!) about the recent half marathon they participated in together.

The Power of Partnership to Thrive

After five years of marriage, AJ and Christa decided to take their fitness to the next level together in 2018.

AJ is a rock climber, so some of his fitness goals centered around that, like climbing a steeper grade. He also set a goal to complete three half-marathons. Also, he had body recomposition goals that would involve weight-training, etc. Christa also has body recomposition goals, focusing on greater lean muscle mass. Reading a book by Timothy Ferriss, “The 4-Hour Body” motivated AJ to look into dexa scans. He and Christa jump-started their recomposition goals by getting scanned at Dexa PDX, body composition experts in Portland.

Christa’s recomposition goal is to move from 29% body fat to 25% by her 46th birthday. She aims to be more fit at forty-six than she was at twenty-six, when she ran her first marathon.  She invites you to stop right now, go to the Fitlandia Fitness Members Only Facebook Forum page, and request to join the closed group, so that you can cheer her on and follow her journey towards this goal as she reports on it each week.

While AJ and Christa are on the same page as a couple, Christa acknowledges that often people, including many she works with in her 30 Days to Thriving community, do not have the support of a partner when it comes to fitness goals.  She encourages listeners of this podcast to share this episode with a reluctant partner or with someone who struggles with a resistant partner, because it is a great blessing to find the power to shift and thrive together.  And for those who have to travel the road to change alone, Christa is proud to recommend her Fitlandia family as a place of acceptance and motivation.

AJ finds that even if their goals are not identical, he can still show up to be supportive for Christa in her journey and she feels likewise. Each individual in the accountability partnership still has to connect to their own personal “why”. So individually, and as a couple, they mentally and physically prepared for their first 2018 half-marathon.

Spring Training Struggle

Christa is not a newcomer to running half-marathons and marathons. She felt like starting out in the new year, there was plenty of time to prepare for their half-marathon event in May. They started out with walk-run pacing and strength-training. But Christa quickly realized that she was struggling. Even though it was slowing down their training goals, Christa needed to respect her body. She checked in with Portland naturopath Dr. Jerome Craig, a former podcast guest. Testing revealed she was dealing with a serious vitamin B-12 deficiency and some anemia.

This explained why she was so easily fatigued only a mile into her training runs. Combine this with the fact that AJ had never even run more than nine miles at a stretch, and they realized that their plan to compete in (or just complete!) a half-marathon two months down the road was on thin ice. Still, they pressed forward. They absolutely knew that if nothing else, they could walk the distance.

Digging Deep

When the struggle was real, they dug down deep and recalled their personal “Why”. Why was it important to complete this half marathon? Why was it important they complete it together, no matter what? Defining the why is critical to success.

Priming with Ketosis

They also wanted to approach training with a non-conventional nutrition approach. It was important for Christa to do the run in a state of ketosis, so there would be no carb-loading for her. Christa has learned that her body feels best when she is getting 60-70 percent of her calories from protein. In her past experience, being in ketosis has helped her endurance. So, about 10 days before the event, she restricted her carbs to 50 grams per day. She expected she could rely on ketosis to prime her body, yet it was the first time that she would do a big run in a such a state.

Husband AJ was in a bit of a panic one week out. Because it had been so long since he’d run consistently, and because he had never run a half-marathon, he was having self-doubts. Also, his past reliance on carbohydrates made him wonder if he could make it in ketosis. He was questioning his dietary needs.

Trouble at Terrebonne

Their half-marathon event was held outside of Bend, Oregon in Terrebonne near Smith Rock State Park, a beautiful place that they knew and they loved. They arrived on a Friday evening, and settled in for sleep, knowing they had to be up at 5 a.m. for the run. They awoke refreshed at the crack of dawn, excited for the challenge ahead. When they got on the shuttle bus to the location, there was only one other rider. This seemed unusual for a popular event. They became a bit suspicious when they arrived at the parking lot to find only a few cars.

At the check-in booths, the attendants could not find their names on the participant list. AJ looked around and noticed that the few others who had arrived were extremely fit individuals! Christa insisted they check the list again, as she scrolled her email for her confirmation. “You know, the half-marathon!”, she said with exasperation. The attendant responded, “That’s tomorrow! Today is the 50K trail run.”

Mindset Reset

Christa shares that in this moment she realized how much transformation she has truly undergone. She says that her former self would have spun out into a complete meltdown over her mistake. Now, instead of losing it, she was able to laugh about it. She and AJ went on to just let the day unfold “magically”, enjoying a spontaneous free day in Bend.

Later, however, Christa, who suffers from insomnia, realized that she did not have her sleep supplement for the night. To make things worse, their overnight neighbor had a barking dog! Again, she made a decision to hold on to a positive mindset. She was grateful for her time rooted in Fitlandia’s Four Cornerstones of Fitness, one of which is Mindset Mastery.  

Back on Track

Next morning, they made the decision to avoid sugary energy snacks and liquids, choosing instead to power up with coffee and coconut oil. This combination gave them a boost of energy and a source of clean-burning fuel. They stuck with a run-walk strategy for pacing in order to simply to complete the half-marathon. Things got off to an excellent start.

A Tale of Happy Endurance

However, around Mile Eight the “moral of the story” kicked in. AJ admits that around mile seven his mind really started pulling up negative thoughts. He could identify this as a pattern of his and reminded himself that these thoughts serve no purpose but to discourage. So he made an effort to actively reframe those thoughts and sailed through until mile ten. At that point, the distractions became as much physical suffering as mental.

Christa says that she is really motivated when people around her are relying on her to keep her head together. So she began drawing on the little strategies that she and AJ use regularly to keep each other in a positive mindset. One of these is daily Gratitude Surge; sharing eleven things back and forth that they are grateful for. As they grew wearier mentally and physically, this exercise served as a distraction from discomfort and also a means of shifting internal dialogue. They also really started marveling about the majesty and resilience of the human body.

Because they were not approaching the event from a conventional performance perspective, but with a spirit of just getting out and doing their best, they had no choice but to succeed.  AJ didn’t feel this way, however, at mile 12. He calls this his “shut-down” phase. He has experienced this on long hikes or rock climbing ventures. It feels as if his mind just shuts down and all he can do is put one foot in front of the other He admits he became a little “surly” when Christa offers him encouragement at this phase, even though he knows she kept him going.  

Bringing Up the Rear With Cheer

They laugh together as they tell about being dead last in the event at this point. The race coordinators at each station were just waiting for them to pass so they could break the station down. They felt the need to give the paramedic a “thumbs-up” so he would know they were all right! Though they appeared to be “The Bad News Bears” of the race, they felt like winners. They were determined not to beat themselves up, but instead to finish joyfully together.

Coming last could have been hard for Christa, who has been super competitive in the past. But no shame. Just a sense of pride in themselves, their bodies, their mindsets, and each other. And Christa was thrilled that they finished within the time frame that she had hoped they would. They also basked in the camaraderie of the running community...everyone there to move, to run, to challenge themselves and to support each other.

Nutrition Headstart and Mindset Mastery

Christa King reminds podcast listeners that no matter whether you are running a marathon or moving purposely for five minutes at a time, if that is your goal, then celebrate that! It should be about honoring your body and pushing to the next level in a way that keeps you feeling safe, but also gets you motivated. AJ feels that celebration of whatever activity you’re doing will reinforce that positive energy.

This was the first time that Christa ran with nutrition education under her belt. She knew to prepare with smaller portions, focus on protein, start with coconut oil, and snack around mile seven. She said she has never felt that good, physically, during an endurance event.  Afterward, they took advantage of still-warm bodies to stretch thoroughly before getting food and driving home. The only immediate discomfort was 

some nausea at that recovery meal. But in spite of expecting to be stiff and sore for days after the event, AJ and Christa felt fine.

Christa says she has never recovered so quickly. And she was also pleasantly surprised that she didn’t get worn out and crash afterward, even though she had so little sleep.   She attributes one hundred percent of her endurance and recovery success to her nutrition. That also has an effect on mindset. If we are feeling physically good, properly fueled, we aren’t going to get as mentally fatigued. AJ agrees completely. He says he has done much less and felt much worse. He attributes his better recovery to keto nutrition and kettlebell exercises during training.

Friendly Advice for Success

If you are facing your next goal feeling overwhelmed and stuck, AJ advises:  Take a single step toward the simplest version of that goal.

Christa recommends the following practical steps for getting over the hump and advancing toward your goal:

• Get a hold of her book Strategic Vitality: 11 Small Steps to a Big Transformation
• Break your goal into small steps that keep you moving forward--the brain loves checking things off a list
• Connect solidly with your WHY
• Create a pros and cons list
• Surround yourself with community
• Get an accountability partner
• Draw inspiration from Christa’s Facebook Live updates each Sunday at 4pm Pacific on the Fitlandia closed community page (request to join!)

If you found yourself soothed by the sound of guest AJ Dexter's voice in today's podcast, you are in for an extra treat. He is the mystery voice behind the motivational meditation Mind Zoning® Healthy Suggestion Surge. Download it here for free.

For more on the topic of goal-setting from host Christa King and guests, check out the previous Fitlandia podcast, Radical Goal-Setting. And now that you are half-way around the calendar from your New Year's resolutions, get on board for the live event or webinar, New Year's Resolution Revival.

Aerial yoga is a hot fitness trend right now and today we continue our exercise series with Jen Livengood of A-WOL Dance Collective here in Portland, OR to inspire you to get up in the silks!

Jen is kind enough to join us on the Podcast today and first we want to hear a little bit more about Jen’s studio in Portland, Oregon.

Jen explains that she is the director of a nonprofit arts directive that is called A-WOL Dance Collective. They have a studio in Portland’s Lloyd district with three teaching spaces. They offer classes to almost every age. Their classes start at age 4 (they even have some tiny tot classes for the 2-3 year olds now and then). They have aerial fitness classes and aerial skills classes. The fitness classes are things like aerial yoga, a flying fit class with trapeze bars, and various other conditioning classes to help more experienced movers target their workouts with silks and trapeze. The skills classes include mostly focus on building skills and vocabulary on the different types of equipment such as silks, trapeze, and lyra (hoops).

Some fun details about their studio:

-Raised ceilings (the highest is 28 ft)

-Sprung floors (for extra bounce and safety)

-Props: Silks (floor to ceiling lengths of stretchy fabric in a loop or strand)

-Props: Trapeze (various kinds)

-Props: Lyra (hoops)

Jen explains how silks are incredibly valuable in yoga. Not only do they act as a support and prop throughout the class, but they specifically offer beautiful spine stretching abilities that regular yoga can’t.

Who is aerial for? Who should avoid it, if anyone?

Jen explains that if you are nervous about aerial, try aerial yoga first. This is done at a very low to the grown height and the entire class is designed to help meet people where they are.  For the most part, aerial is a great option to help people learn more about the practice and to make it their own.

How did Jen get into Aerial?

Jen found out about aerial when it was still very uncommon. She grew up dancing her entire life and when she was back home after college a woman approached her and said they were looking for dancers for their trapeze work. She auditioned and completely believed she was horrible at aerial but she LOVED the challenge. She was invited to be a part of Pendulum Company for quite awhile and through that experience, she met the other co-founders of A-WOL. They went on exploring themselves and without intending it to be a business, A-WOL was born.

The first year, they performed 31 times anywhere they could, just as aerial began to grow in popularity all over the world.  They found rehearsal spaces and producing shows and finally people began asking for classes.

They first used an old warehouse in NE Portland to get started and eventually opened a more consistent space as their student interest grew.

Why is aerial such a good workout?

It’s playful and fun but also requires a great deal of core strength, upper body strength, and coordination, so it is a great way for people to get moving and growing while still having fun. Without realizing it, aerial is also a wonderful lower body exercise as well. It is a great option for those who have not found joy in the old school forms of working out. It’s a beautiful way to use your own body weight for a natural workout.

Two other things that make aerial awesome:

• Aerial is extremely expressive, so it is an extremely artistic exercise experience.
• Aerial creates a beautiful community of people growing and connecting.

Types of Aerial classes:

Aerial Yoga: Yoga with silks as supports for movement and stretching.

FlyFit: Workout using trapeze bars for both upper and lower body strength

Conditioning: Fitness strength class using many props and pushing flexibility

Fly: Strength class divided by age group that focuses on the use of silks

Rope: Strength class using a rope in the style of a silk

Lyra: Strength classes using hoops to increase flexibility and strength

Trapeze: Many different styles of trapeze arts for strength

Flexibility: Trains in flexibility for all with a strength-based approach

Floor Movement: Dance based classes put on by the founders

Workshops: Different creative/combination workshops and classes offered throughout the year

Teacher Trainings (Soulaira): Weekend workshops put on by two of the experienced aerial teachers. For those who want to learn to teach aerial and be certified.

How to find a great aerial studio for you?

• Know who did their rigging (professional?).
• Know how often equipment is inspected for safety.
• Look at teacher bios to see how long they’ve been teaching (suggest at least 3 years).
• Do they talk about safety and really highlight it?
• Avoid home-based classes or outdoor (tree) classes.

Jen’s final tip.

If aerial sounds even just a little bit interesting to you but you are feeling hesitant, just go for it! I’ve known so many people who have been empowered by aerial fitness and have seen it change lives and I encourage you to give it a try!

If you want to learn more about Jen and the A-WOL Dance Collective or about the classes they offer (almost 50 a week!), check out their website and be sure to follow both Jen and the collective on Facebook and Instagram. If you want to learn more about the Soulaira Teacher Training, check out that website, too.

Subscribe to the show, rate us and leave a review on iTunes or Sticker. We’d love to hear what you got out of the show!

Heidi and Christa met over two years ago when one of Christa's friends suggested she try out Heidi's class and they connected right away. Heidi embodies all the things we find really important at Fitlandia like body inclusion, modifying, honoring your body and having fun!

Heidi always says that having fun is the number one important thing to remember with all exercise, especially Zumba. There is no such thing as perfection, just having a good time is the priority.

Heidi and Christa talk all about the diversity and fun nature of a Zumba class. Christa remembers in the first class she went to she saw such a wide variety of people, bodies, skill levels and more and it was so refreshing to know it was a place you could be you and have fun. Christa asks Heidi to explain what got Heidi into Zumba.

Dancing is where Heidi can let go and be free...even forget what time it is! She grew up dancing and got into other arts like singing, instruments, and other dance like ballet. When she moved to Portland she could no longer afford ballet lessons so she left the dance behind and a part of her was really incredibly sad.

Time passed until one day her cousin begged her to go and try a Zumba class! Finally, when a friend asked if she wanted to try with her, she went for it. Her first class was in February of 2012 and within a week of taking classes, she knew she wanted to teach it. Zumba is secretly super addictive and she was hooked! She’s been teaching since October of 2012.

Principles and Background of Zumba

• Started in the mid 90s by Berto Perez
• Invented when he forgot his usual music and used latin music instead
• Found investors in the US
• Started as an at-home DVD practice
• Exploded in popularity all around the country
• Now popular worldwide
• Inspired by latin music with hip-hop/top 40s/Bollywood mixed in

Unique Benefits of Zumba

• Zumba is really interval training with more dance involved
• Geared to get the maximum calorie burn
• “Exercise in disguise” Not looking at the clock!
• Gets heart rate up and then back down many times
• Prevents disease of the body and brain (studies linked)
• Amazing connection to music
• Creates a family community of Zumba

Zumba fits perfectly with Fitlandia’s 4 cornerstones of fitness: daily movement, healthy eating, power of the mind, and community connection. Zumba’s community connection is incredibly powerful and motivating for healthy living! It provides a safe space for anyone starting to explore or working to get back into fitness and wellness.

For those of you worried about not being able to keep up...never fear! Everyone is accepting of others and if all you can do is march in place, do that and pick back up where you can. It’s not about perfection!

“You’re just lost in a sea of beautiful people having a blast.”

Another amazing thing about Zumba is that there is so much passion involved. People connect to the music, they connect to each other, they feel empowered and vulnerable and safe all at once and it is a truly beautiful thing.

Tips for Modifications in Zumba

• There is inherently no competition (do you!)
• You will get familiar with the steps by going often
• Usually 4 to 5 classes before you feel totally comfortable
• Focus on the feet (arms are secondary)
• You know your body, listen to it and do what works for you
• The routines have modifications easily accessible
• Just keep moving in some way
• Helps you get out of your head and into your body...what feels good?

Big thanks to Heidi for bringing her fun self and her Zumba enthusiasm to our show. You can find Heidi and her classes here in downtown Portland, Oregon at The Perlene or go to Zumba.com and type in your zip code to find fabulous instructors near you. All the classes are verified regularly. It’s not hard to find a fantastic instructor. Heidi’s Zumba Page: heidik.zumba.com

As always, be sure to follow Fitlandia on Instagram and join our Facebook Group to stay connected with the community.

Today we are here with Allison Pelot, a fellow Portland-based fitness guru and amazing holistic nutrition and fitness coach. We are so excited to talk about achieving hormonal balance with nutrition strategies. Can’t wait!

Allison has a flourishing physical practice here in Portland where she hosts classes, offers nutritional and functional training as well as offering one on one coaching. She has been studying the biochemistry of the body for around 10 years now and applies this knowledge to help people feel and perform their best.

Allison explains how she has seen many people struggle with digestion, even including foods that are considered health foods. Things like nuts and seeds, raw veggies, and grains tend to be difficult for digestive systems to process the nutrients properly and can often cause severe digestive discomfort.

Allison’s Process:

The typical process that Allison walks clients through checks these four boxes:

1) Discover Your Digestion: She encourages clients to keep a food log as well as a log of their temperature and pulse to discover how their physiology is responding to the food they eat and what patterns are noticing.

2) Cut Back: Reduce the consumption of common causes of discomfort like fried foods. It is important to meet the client where they are at to promote success.

3) Introduce Helpers: Allison advocates for consuming a raw carrot each day to introduce good bacteria back into the gut and remove the toxins that can cause imbalance and discomfort.

4) Find the Culprits: Find what works for your body and what is causing it to struggle to digest. Not all foods are created equal or elicit a positive response in your body.

Some of Allison’s Favorite Easy-to-Digest Foods:

o   1 Raw Carrot Each Day

o   Coconut Oil/Butter

o   Root Vegetables

o   Fruits (Oranges!)

o   Dairy (Cheese, specifically)

o   Bone Broth

o   Gelatin

o   Shellfish/Oysters

It is important to note that, as we’ve learned in the podcast many times, not all methods are right for all bodies. This is shown in the differing opinions and strategies of nutrition and wellness experts. So what can we all agree on?

2 Things that ALL Nutrition Experts Agree On:

• Food Journaling is SO important
• Add more Vegetables and Whole Foods

Allison makes the point that while the therapies for better digestion tend to be rather simple, the things happening in your body are extremely complex. Everyone’s body is different so discovering what works for you is the most important thing. Your body will do its job if it is given the right tools.

Understanding and Combating Hormonal Imbalance:

In terms of hormone imbalance, this principle is also true. The body is always working to regulate itself, and it does so by creating many necessary hormones in the liver. Some very common symptoms of hormone imbalance include:

o   Low Energy Levels

o   Low Immunity or Frequent Colds

o   Sleep Disorders or Low Quality Sleep

All About Sleep:

The importance of quality sleep is huge! A common problem for those who struggle with sleep is poor blood sugar regulation. This is caused by not eating frequently enough during the day or having an imbalance of hormones because of the foods you are consuming. Your liver needs the proper sugars and nutrients to produce hormones not only during the day, but also at night when you sleep.

Allison offers some extremely helpful tips on getting a good night’s rest:

o   Create a winding down routine

o   Eliminate blue light (or use blue light glasses) a couple hours before bed

o   Use natural lighting or salt lamps in the evening

o   Spend time reading or relaxing before sleeping

o   Drink a comforting glass of milk and honey before bed

o   Spend time meditating to wind down

The most important thing to remember is to find what works for you!

You can find Allison’s awesome work at her website at pureenergypdx.com. Allison also hosts her own enlightening podcast, Integrate Yourself, which you can find on iTunes, Android, Stitcher, and Youtube.

Be sure to check her out to get a sneak peek at the new course she is creating all about Better Digestion for Hormonal Balance. She offers the first lesson for FREE on her YouTube channel to give you a taste.

Thank you SO much to Allison for this amazing chat and be sure to connect with me on the Fitlandia Facebook Group for motivation, support, inspiration and much more.

Subscribe to the show, rate us and leave a review on iTunes or Sticker. We'd love to hear what you got out of the show!

I'm so proud of this episode where I am 100% open and vulnerable about my personal fitness journey. I'm not perfect. I'm not your guru, but gosh darn it if I don't work my a** off to keep myself and YOU moving forward. 

Listen to my real journey about my everyday struggles and how I keep moving forward with my own goals!

30 Days to Thriving:

Want to work with me? Grab your spot in the next 30 Days to Thriving and still snag early bird pricing of $100 off.

I can't wait to help you get your healthy self back!

Mind Zoning® for the holidays:

Holiday Bundle: https://www.fitlandiafitness.com/shop/mind-zoning/holiday-essentials-mind-zoning-bundle/

Simple Breath Work: https://www.fitlandiafitness.com/shop/mind-zoning/simple-breath-work/

Healthy Holiday Season: https://www.fitlandiafitness.com/shop/mind-zoning/healthy-holiday-season/

Developing a Positive Attitude: https://www.fitlandiafitness.com/shop/mind-zoning/developing-positive-attitude-mind-zoning/

Although an alarm clock beeping at you at 4:30am may not seem like the perfect way to greet the day, rising early has been proven for many as the most productive and routine way for your body to function. Winding down from electronics and life’s distractions might be hard for the usual night owl but this Mind Zoning® session will help you experience a deeper night’s rest, allowing you to rise early and set you up for a super productive, healthy day.

Take three deep breaths in and exhale deeply and begin to close your eyes, allowing your body to relax wherever you may be

Allowing your mind to slow down in thought

Take a break from analyzing, processing and planning

Let go for a few minutes

Take another deep breath in from the nose and let it out fully and completely

Release any tension from your neck and shoulders

Letting your belly be full and relaxed

Releasing the muscles in your hips and legs all the way to your ankles and toes

It’s that quickly from head to toe you can release, relax and let go

As you tap into the power of your mind

It’s a clear blue sky

Wide open and receptive to all thoughts and ideas you have

Any healthy lifestyle is possible with your mind

You are creating that right now

Appreciating it in this moment

To start a new pattern

This involves waking up

Rising out of bed

And starting your day’s journey

Early

Imagine through that process you’re able to first start by giving yourself permission to go to bed early

To make sleep your number one priority

Trusting how restoring it is

The repair your body will gain

How a good night’s sleep will set you up from a successful, productive day

That night around 8pm you begin to wind down

Wrap up the days tasks

Prepare your mind for sleep

At least one hour before bed, you turn off all electronics

As you climb into bed – think, write or reflect on all the things you’re grateful for

Creating the most beautiful intention to take you into your dreamland

Giving your mind permission to rest fully and deeply

Set aside any worry

Honor the beauty of sleep in this moment

Imagine you easily fall into a deep sleep

Because of this you can rise early

You know all the benefits of waking up early

You know the time that gives you all the space you need

To prepare your mind and soul

For a successful day

To set you up for productivity and peace and joy

You do that through rising early

Every day

Creating that beautiful rhythm in your body now

You’re creating a pattern that gets easier

This energy last throughout your day

Now you can prepare healthy meals when you get home

And then winding down

Preparing for a deep, restored sleep

Creating a longing to get to sleep early and to rise early

When you’re ready, come back to this place

Creating wonderful energy back in your body

And rise for the rest of your day

Ready to put your early rising to good use and get your healthy self back? Join our upcoming Keto Kickoff: Adapt to Burn Fat program launching 9/6/17.

To enroll for this 100% online program, click here, and use code: “Podcast20” at checkout to save 20% off your registration.

Subscribe to the Fitlandia Podcast today:

Have you heard about the numerous health benefits of fasting and might be considering giving it a try? Well then, you’re in for a treat today as Christa shares with us her very own reasoning and experiences during her first extended fast!

Disclaimer: *** DO NOT ATTEMPT A FAST WITHOUT THE SUPERVISION OF YOUR HEALTHCARE PROVIDER. *** Important: this should not be used as a tool for quick weight loss but instead to become quickly keto-adapted or for ultimate vitality.

While already practicing intermittent fasting, a daily eating pattern that cycles between a fasting and eating window, Christa typically eats her last meal around 6 or 7pm and fasts until the following day between 11AM – 12PM. After reaping the benefits from this, she decided to try an extended fast of 72 hours.

What are the Benefits of Intermittent Fasting?

• Increased energy and fat burning ability – this is especially true while practicing a ketogenic diet, allowing you to get you into ketosis quicker and convert fat as an energy source instead of from stored sugar.
• Insulin sensitivity increases for people who are suffering with insulin resistance.
• Boosts the human growth hormone – facilitates in muscle growth.
• Cellular repair – helps to boost immune function extending longevity.

Along with these benefits, Christa experiences a heightened awareness of eating habits and dependencies, a boost in energy and extremely important for her, a deeper, more rested night’s sleep.

Breakdown of Christa’s Extended 72 Hour Fast

Day 1 – While continuing her intermittent fasting pattern, Christa says she didn’t notice missing lunch her first day but did feel a true hunger around dinner time. With the help of Mind Zoning®, (a process of listening to a guided meditation or repeating a positive mantra to oneself), she was able to break through periods of increased hunger.

She explains sleeping deeper than usual, a common benefit, giving your body a much-needed break from being in a constant digestive state.

Day 2 – Getting a break from having to prep meals? “What a nice surprise,” Christa exclaims. Although this may be true, it’s important to maintain hydration and boost electrolytes throughout fasting so packing teas and filtered water for a busy day is crucial.

Recipe for Christa’s electrolyte blend:

• 1 litter filtered water
• 1/2 teaspoon “real salt”
• 5-10 Stevia drops
• 1 teaspoon vanilla extract
• 2 tablespoons raw unfiltered apple cider vinegar
• 1 drop of citrus bliss essential oil
• Dash cayenne pepper

Day 3 –  Christa explains feeling like she was on “autopilot.”

After successfully completing 69 hours, Christa and her husband listened to their body’s innate wisdom and broke their fast early. This extended fast helped Christa further her intuition of her body’s needs aside from her normal eating habits.

She explains it as, “An amazing ability to trust my body and to learn what it needs while allowing myself permission to listen and end the fast early.”

With hunger decreasing after time during a fast, the thought patterns and actions you have surrounded by food are heightened. With increased awareness and harnessing the power of your mind, you now can create new patterns without linking food with daily stresses or boredom, reach your fitness goals and end the cycle of yo-yo dieting.

If you’re ready to start working towards your goals, no matter what your beginning stage looks like, Christa offers three different stages of programs online to best suite your needs. It’s important not to go from one extreme to another and to be in the right head space to take on any intermittent or extended fast and we’re here to help!

Which Program is Best for You?

• The No Diet Detox consists of exactly what we like, no specific diet that suddenly tells you to eliminate everything you normally eat for 30 days. You simply take pictures of everything you consume to increase awareness.
• 30 days to Thriving – Ready to end the reliance of sugar, refined carbs or alcohol? With a community of others battling the same fight, you can now work to find the perfect balance for your specific body and end food dependencies.
• Ketogenic Kick-Off: Adapt to Burn Fat – A guided program which focuses on using fuel from fat instead sugars by eating a high fat, low carb diet.

If you’re interested in The Keto Kick-Off make sure to take advantage of this exclusive offer as we partner with Dr. Jerome Craig for our 3rd keto program launching September 6^th! While vacations are over and maybe the cravings have crept back in, this is the perfect time to get back on track.

To enroll for this 100% online program, click here, and use code: “Podcast20” at checkout!

Subscribe to the Fitlandia Podcast today:

This week Christa is joined by Daniel Thomas, CEO of Evolution Eat, to help you release the guilt of a sugar addiction. Daniel is also partner and cofounder of Rich 20 Something, an education platform for millennials and entrepreneurs. Daniel teaches a counter-intuitive strategy to weight loss, dieting and lifestyle transformation that’s all about mindset, habits and skill development. Where self-development meets diet and wellness, Daniel helps individuals all over the world connect with their truest selves to begin a life of control over their bodies, minds and spirits; releasing all guilt from the past.

Daniel didn’t always associate with such positive principles or self-discovery. He describes growing up as a difficult time of being overweight, allergic and inflamed, feeling as if he had no control over his overall health.  With a loving mother who saturated him with love and food, he was quickly tied into an unhealthy relationship with food. Being an only child, Daniel often felt bored and lonely and found a reward loop with food that made him feel loved and entertained but lead to a reliance on food for fulfillment and to displace boredom.

This pattern continued for years after attending the best private high school in New York City, Georgetown University for undergrad, and almost stepping into Law School, as Daniel felt immense pressures to perform. He continued to gravitate towards things like caffeine, sugar and illegal uppers as a dynamic to feel better instead of looking for a solution from the inside.

When discovering the Paleo Diet, (before it was a hip thing), Daniel found it was the first time he had sunk into an “embodiment of control” over his emotions, cravings and old habits. He says that Evolution Eat was created almost by accident when the community surrounding him were so curious about his new discovery that as Daniel taught himself he built his practice by coaching others simultaneously.

Daniel says, “The second you can be honest about who you are, we can actually connect and help each other.”

He dives deep with his clients, as he states on his Website’s About Me, “The process of mastering a skill, diet, mindset, or lifestyle requires relentless effort, deep focus, and enthusiastic concentration. You must go deep to get something out of it.”

This is married with one of his core values of transparency as that it sets the stage to promote change. Being aware and externalizing your fears, guilt, shame or setbacks allows you to objectively look at it and release it from defining you any longer. Many of us live in fictional worlds and are never able to make a change or impact because we’re constantly maneuvering around what others think.

As we’ve discussed in other podcasts, everyone is so different and learning what your triggers are and the emotions that follow them, will continue to vary.

Daniel’s tips on how to bounce back from cravings:

• Be aware and understand your dependencies - it’s incredibly important to be aware of the foods you consume as they may bring you down through addiction or bring you up through health.
• Approach new ways of lifestyle with a new perspective - instead of focusing on the things you must eliminate, embrace the mindset of eating more of the good stuff! When your blood sugar dips, you need to fulfil up with protein and healthy fats, and LOTS of it.
• Treat the journey as a long process and a skill that you can develop. When you make a mistake don’t carry it with guilt but invest in that mistake, it takes time!
• Get out of your fixed mindset - no one is going to be perfect all the time and that’s okay.
• Become curious about what’s happening in your environment when you’re craving sugar.
• Educate! Immerse yourself in self-development of your awareness, mindset, external demands and habits.
• Plan by prioritizing yourself - be proactive while planning food out and stick to it.
• Implement a keystone habit - this is something that is good for yourself that you commit to every morning that brings you closer to connecting with the world from the inside out.
• Meditation - trust that you’re all you’ll ever need to make yourself completely well!

“Living healthily is a skill you can train, it’s not a race to some desired outcome.” Daniel states.

There’s a solution to every single problem and we can change our lives at any second through Mind Zoning® and meditation, connecting with community, healthy eating and daily movement. Daniel does this every day by running down to the beach by his house at 4:45am, meditating for 20 minutes and then jumping in the freezing water. This daily practice sets him up for success, whatever his day may look like. His healthy routine is on his own terms which ensures he’s following his intentions and goals.

To connect with Daniel, make sure you check out EvolutionEat for mini courses, newsletters and blogs, or connect individually by emailing him at daniel@evolutioneat.com.

And, don’t forget to head over to the Fitlandia Podcast  on iTunes and subscribe, rate and review us! Make sure to put in your keystone habit about how you’re starting your day off right. We can’t wait to read them!

Feeling overwhelmed on how to break free from a sugar addiction, join our 7-day No Diet Detox challenge for FREE. It starts with awareness. Sign up today!

Huge shout out and thank you to today’s sponsor, Portland Community College and their holistic nutrition program. This 100% online program is 1 year and provides students with science-based principles while integrating in Traditional Chinese Medicine and Ayurveda for a well-rounded perspective on nutrition to start your healthcare career in nutrition or to supplement into your current holistic program. Christa did this course back in 2015 which launched her into creating what Fitlandia is today! To learn more or enroll for the next course starting September 25th, check out PCC'S functional nutrition program.

This week we bring back regular guest, Dr. Jerome Craig, to teach us all about living a gluten free lifestyle. As you may know, Dr. Craig is the voice, vision and wisdom behind many of our Fitlandia webinars.

Today we’re talking about being gluten free and asking if it is just another diet fad or truly beneficial for our health. If you’ve listened to previous Fitlandia podcasts you know we’re passionate about bringing credible, science-backed information to our listeners - no more fads, no more diets, no more quick fixes. So, this gluten free thing is a hot topic right now, and was initially thought to be healthy. But now there’s a backlash about the research, or lack thereof about the health benefits of eating gluten free.

So, we posed this question to Dr. Craig, “Do you believe being gluten free is a diet fad?”

He tells us that it’s become a very popular way of eating. The statistics show that 20 million Americans are eating gluten free and a third of those people are trying to avoid gluten. It’s very much front and center in today’s culture.
So, is it a fad? Yes, no and maybe. It is a necessity for everyone? Yes, no and maybe. Dr. Craig states, it’s important to look at the science.
It’s hard to say, one way or another, exactly what being gluten free or not will do for your body but a diet concentrated mostly on any grain isn’t going to be the most nutritious. The best thing about grains is how much fiber they provide. Fiber is good for us, helping to maintain blood glucose levels but also creates digestive distress for many people and that’s when the gluten argument gets a little foggy.

So, what is gluten?

Typically, we know of gluten as the protein found in wheat, barley and rye. Gluten is made up of two molecules that are added together; a larger, polymeric glutenin and a smaller protein, gliadin. When combined, they create a lot of stickiness. As wheat is ground and kneaded into dough, it becomes very elastic which is popular in bread making. The air molecules within the dough are trapped, making the bread strong and fluffy.

This is where the science and the argument come in - the gluten free market place is a huge industry now. Dr. Craig tells us, “The gluten free market has more than doubled in sales between 2011 and 2016 and today is a $15 billion market.”
Although thriving, these products are not necessarily better for you, just because they are gluten free. Most of these baked goods are corn or rice based and don’t provide us more nutrition.

Gluten Free Society posts a variety of glutens. Their argument is with 400 glutens occurring in nature; only 40 of those exist in the human food supply. Most seeds are made with components that are meant to be protected and not digested. These seeds are grown so animals eat and spread them to reassure regrowth of the plants. For optimal health and digestion, it is recommended to not only watch wheat glutens, but all grains because every grain has gluten in it.

That’s right; gluten is not just in wheat, rye and barley but also rice, corn and millet which are used in gluten free foods. These all have a group of plant storage proteins, called prolamins, which for most of us are not easily digestible. If we look back at traditional ways of making breads, they used to ferment it. These grains required time to absorb water and the fermentation process gave the bread the gluten-like texture we know and love.

They Don't Make 'Em Like they Used To

Today, however, commercial bakeries use a gluten concentrate in creating doughs. This modern way of milling flour strips the nutrients, leaving the starch and then the concentrate is added to make the bread fluffy again. This is why eating “gluten” causes intestinal distress for so many people because our immune systems and guts are reacting to it. Additives such as coloring, sweeteners, shortening and bleaching agents are added to commercial bread products and are not usually labeled because they’re not technically food ingredients. No wonder our bodies are inflamed!

One of our big issues with gluten today is with studies of Celiac; a serious genetic autoimmune disorder. Celiac provokes problems with the immune system if gluten is consumed. Most celiacs have to follow a strict gluten free diet. Even non-celiac people may have sensitivity to wheat/ gluten because many ingredients in wheat can be problematic. The best way to feel better is to avoid eating these types of foods for a period of time, and there are certain probiotics that may help people digest gluten.

Dr. Craig points out, “If you eliminate all grains from your diet, you’re going to change your body’s microbiology. This colony changes when you change what you eat, and when a certain food is eliminated and then brought back into the diet later – there is likely to be difficulties with digestion.”
Studies do show people who suffer with gut inflammation, leaky gut or IBS greatly benefit from a grain free diet. Eliminating grains not only helps us cut out wheat glutens but we naturally incorporate more fruits and vegetables into our diet instead of processed foods. This gives us greater health benefits by increasing our nutrients and helping to manage blood sugar levels.

It’s not about replacing the gluten with other non-gluten baked goods but transitioning into more of a “paleo style” way of eating by removing all flours and adding in more root vegetables and nutrient dense foods. We need to listen to our bodies. When we slow down and pay attention to how our body feels, we can use that as a guide for dietary choices. The easiest way to see what might be causing you inflammation is to take a break from it, see how great your body feels, and introduce it back slowly later if you choose.

Tips on Reintroducing Foods Back Into Your Diet

Grains for example:
• Look up fermentable ways to make your own bread so you know exactly what you’re adding in to it
• Start with consuming small amounts and see if you feel any gastrointestinal distress
• Probiotics which help with digestion – some in the bacillus or lactobacillus family or any lactate fermenting will help break down these foods.

With so many people suffering from gut inflammation and borderline immune dysfunction, its no wonder that being gluten free has become so popular and is seen as a trending fad.

People who experience food disorders or GI distress tend to benefit from a low FODMAP diet. A low FODMAP diet, or FODMAP elimination diet, refers to a temporary eating pattern that has a very low amount of food compounds called FODMAPs.

The acronym, as described by co-creator Sue Shepard, stands for:

• Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
• Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain
• Disaccharides – “di” means two. This is a double sugar molecule
• Monosaccharides – “mono” means single. This is a single sugar molecule
• And Polyols – these are sugar alcohols (however, they don’t lead to intoxication!)

This way of eating is primarily beneficial for people with GI problems because any fructans, the fructose molecule found in wheat are removed as well as plant fibers which lead to bacterial overgrowth in the gut.

Leaky gut can also be caused by a gluten dense diet resulting in a buildup of antibodies to the hormone, Zonulin. This hormone, which acts like a border control in the gut, opens up gap junctions allowing large particles to pass through. However, gluten stimulates the release of Zonulin which can promote leaky gut.

How do glutens affect autoimmune disease?

Protein molecules that define a grain may be mistaken by our immune system to look like the digestive tract called molecular mimicry. Hyperpermeability, or the increase of permeability (leaky gut), is at the heart of immune dysfunction. Protein leaks out of the digestive tract directly into the blood stream which creates a negative response in our bodies. This can be caused by food particles or toxins that make it across the bacteria that lines the gut. Our bodies become hyper-vigilant and when the immune system dials in with an unrecognizable substance in the system, our bodies can start attacking its own cells. To help with this, we want to broaden the spectrum of probiotic foods in our diet, since we tend to miss out on nutrients if we eliminate food groups for long periods of time.

For people who are trying to reintroduce foods back to their diets, Dr. Craig suggests starting with fermented foods which are easier to digest. A small amount of toxins help to keep our immune system alert and makes it easier to adjust after detoxification.

As you start reintroducing foods look for:

• Family history (especially celiac) to try and avoid gluten and grains
• Gut inflammation (heart burn, IBS) correlations with food allergies
• Intestinal permeability (many food sensitives) you will start to react to more foods
• Skin issues (eczema, psoriasis, discoloring, bruising)
• Digestion (gas, bloating, diarrhea, constipation, heartburn)
• Brain function (brain fog, hard time concentrating, fatigue after meals which are all associated with immune function and a difficulty regulating blood sugar and insulin levels.
• Anxiety / Depression – inflammatory process which grains tend to feed into this response

For more on how grains affect our neurological health, check out Grain Brain by David Perlmutter.
If you’ve experienced any of the symptoms we’ve talked about or are curious about eating grain or gluten free, it’s worthwhile to try it for your body. Our food controls every function of our bodies; our mood, energy and our digestion.
When you look out for your gut, your gut will look out for you!

Here are some helpful tips:

• Focus on understanding how your body feels – food journaling is beneficial
• Use framework of how you’re doing with eliminating or reintroducing foods (Christa uses a scale 1-5)
• Look at avoiding pesticides and glyphosates in commercial foods which damage the gut microbiome
• Be confident in your journey in finding what best works for your body

Do you love Dr. Craig as much as we do? You can join his online Nutritional Ketosis program that launches April 23rd. A FREE, 1-yr memberhsip to Fitlandia is included ($228 value). Our listeners get 20% off. See below for details.

REGISTER TODAY! 

(save 20% and enter LOVEKETO at checkout - good through 4/14)

Want More? Subscribe to the Fitlandia Podcast today and have a healthy commute everyday!

Think you don't have time to workout? Think again! Megan Benedict and Loren Castillo, two of Fitlandia’s partners and the creators of Fit Kitchen Direct join Christa for a breakdown of the HIIT workout.

HIIT

HIIT stands for “High Intensity Interval Training” and is a workout style that’s gained massive popularity in the past few years, and for good reason. Christa, Megan, and Loren are all entrepreneurs which means (among other things) they lead hyper-busy, always-on lives. Unfortunately that also means that simple things like cooking and exercise can fall by the wayside, but HIIT serves as a solution to that problem.

HIIT is a workout you can do at the gym, at the park, or even from your home. HIIT entails the exerciser doing one sort of movement at the highest intensity they possibly can followed by a short period of rest. According to Megan, who is also a personal trainer, “you should be doing it to the point where you cannot talk.”

Megan says that for beginners it’s okay to start out at 30 seconds of high interval training with a minute of rest. Doing that for a max of ten minutes is enough to constitute a rigorous exercise that will keep your blood pumping. In addition to it’s time-saving nature, the great thing about HIIT is that each exercise is extremely customizeable to the individual which means you can build up your timing as you get better. The  7 Minute Workout is an app that’s gained popularity over the past several years though there are plenty of other HIIT-specific apps in every phone’s app store.

Specific Exercises

Mountain Climber

Burpee

High knees

Kettlebell Swings

Jog Sprints

Air Squats

Push-ups

Whatever You Start, Finish it.

Megan’s biggest tip is to make time for exercise and don’t overthink it. The great part about HIIT workouts is that you can do them anytime, anywhere, and without equipment. There’s a wealth of different workouts, apps, and knowledge available online, the only thing stopping you is you. Starting out slow, doing research, and knowing what you’re doing is key. Soon you’ll find movements you like that you can integrate into your routine and you’ll be crafting your own HIIT before you know it.

Special Offer

Megan and Loren also come bearing gifts in the form of a free Fit Kitchen Direct meal on them. Using the code FITLANDIA will get you one free meal out of FKD’s 5, 10, or 12 packs. Check out their delicious meals here and #EatCleanIn2017

Need the perfect complement to your workouts? Get a free, 2-week membership at Fitlandia today.

On this very special episode of the Fitlandia podcast, Christa pulls inspiration from real-life as she recounts her tale of a recent speeding ticket and how it impacted her life.

Slow Down

During a trip from Portland to Bend, Oregon Christa was stopped on the highway for going about 20 miles over the speed limit. During the seemingly eternal period while the officer was running her plates, Christa was shaking, her heart was racing, and she was worried about what would happen next. She then took a moment to pause and reflect on what had just happened and she owned it. It was her responsibility, and there was nobody to blame but herself. It then occurred to her that she had an opportunity to check her own perspective, so she took it as a message from the universe to slow down.

After handing Christa the ticket (and giving her a hundred dollar break) the policeman told her “I hope your day gets better” in an apologetic tone. What Christa wanted to say (but didn’t realize until after the exchange) was that her day was awesome. She was alive, the policeman showed her kindness and generosity, and she ended up with a great message from the universe to slow down.

Trying To Find A Balance

So how does that relate to fitness? This experience served as a reminder to Christa that we have choices. Sometimes things happen to us that are out of our control, the only thing that we truly have control over is our reaction to those events. Fitness is no different.

“Life is an experience, but we can choose what our perspective of it is.”

You can look at your body and default to a doom and gloom mindset of ‘this will never get better,’ or you can look at yourself with compassion and mercy. Having the perspective to realize there’s imbalance is an invaluable tool. Sometimes it’s an imbalance of driving too fast and working too hard. Sometimes it’s an imbalance of food and exercise. Sometimes it takes a speeding ticket to grant you that perspective, but the important thing is to recognize it and ask “what can I change to get back into balance?”

Find a way to turn negative experiences into something positive, don’t let them hold you back, let them strengthen you. Learning experiences like these can completely shift how you live your life. If you’ve ever found yourself unhappy with your body or your life, you’re already on the first step towards this shift, and what you do with that new perspective moving forward is the real question. 

Explore more on our site at fitlandiafitness.com. Start your free 2-week trial and get unlimited access to all member benefits today.

Episode 10 - What it means to be a Fitlandian?

What does it mean to be a Fitlandian?

1. We are Positive (we get better and better at catching our negative thoughts)
2. We are Resilient (whenever we find ourselves in a rut we come back to our resolve to be healthy)
3. We are Committed (committed for the long haul. For Life.)
4. We are Strong (we are strong mentally and physically)
5. We Inspire (openness to share our struggles and how we overcame)
6. We Motivate (we motivate others and ourselves)
7. We Connect (honest, open, vulnerable, connection)
8. We Give (we give up ourselves, we give our experiences, we give our support)
9. We Receive (we are open to ask for help and open take it in)
10. We Thrive (how does your body feel when it’s thriving? How is your mind operating when it’s thriving? We identify that state and fight relentlessly to get there)

On the eighth episode of the Fitlandia Podcast Christa welcomes Andrew Arredondo for a talk about the power of intention. Andrew is a gym owner, personal trainer, and coach with 8 years of experience in the industry. After interning at a physical therapy center he landed a job as a personal trainer at a private gym and he knew instantly that owning a gym was what he wanted to do. A year later he started renting space and building his own clientele as an independent contractor and officially opened his doors by starting his facility FIT.

Moving onto the topic at hand, the two discuss New Year’s Resolutions and the beauty of our culture’s collective intention for change. At the same time, Resolutions feel like something we “need” to have, and as a result, are often something that people go through the motions with. If there’s nothing deep behind it then it will wither away. Andrew says if there’s something deeper then people will be far more likely to change.

It’s not enough for your goal to be “look better,” if you look deeper and ask yourself “why?” you see that’s about confidence. If you look deeper at that you’ll see that may be about being appealing to a specific person. Asking yourself these questions and drilling deep to find your true motivating factor is an incredibly important part of the fitness journey and can serve as a major stumbling block for someone, especially as they jump into New Year’s Resolutions.

Even with self-belief and desire to change, negativity and discouragement still serve as stumbling blocks. Andrew and Christa also touch on the idea that fitness and health isn’t a short-term solution, but a journey. Because resolutions are framed in terms of results, hitting a numeric end goal is viewed as success when it really should be an ongoing process.

Christa and Andrew go on to outline two indicators of someone’s ability to reach and maintain their goals. One is having a strong desire for change. Figuring out those “why’s” and keep asking yourself what’s the deeper connection that you have with them. The second is belief in change. Giving your brain a new blueprint and telling yourself that you can achieve that is vital to your own success.

“The starting point for all achievement is desire” - Napoleon Hill

In this episode of the Fitlandia Podcast we introduce you to the process of Mind Zoning®. Mind Zoning® is like hypnosis or meditation for weight loss and serves to reorient negative thought patterns in your brain. Those negative thoughts are self-reinforcing, so if you keep putting off exercise because you’re too busy, then you’ll take it out on yourself and keep digging that hole deeper. The brain takes the well-worn path, and often that path involves managing stress with sugar, alcohol, and carbs in order to soothe. Mind Zoning® is what makes Fitlandia unique and serves as the first step in our member’s fitness journey. Rewriting these negative thoughts allows you to stop dieting, embrace the power of positivity, and make a healthy lifestyle change.

There are two types of thought patterns: ones that you’re consciously aware of (I need to get groceries today) and ones that happen subconsciously (like tying your shoe). 90% of our behavior is driven by the subconscious mind. These patterns are developed over the course of our lives, and the more you repeat an activity or hold onto a thought, the deeper the path in our brain. So we’ve spent our entire lives reinforcing these activities and connections. Dieting doesn’t work, because it forces you to change your short-term behavior my eating differently, eating less, or exercising more. We focus on the mind first and lead up to these changes.

Mind Zoning® is about creating a new path in your brain. One that combats stress and negative emotion with exercise, not food. This particular Mind Zoning® is called “The New You Now.” In it you will take 20 minutes to close your eyes, relax, and visualize your future self. Everything from their physique to their posture, and energy. What will it take to become that person?

Giving yourself this mental blueprint is an important step in your fitness journey. This holistic exercise will use your mind to lose weight and help you figure out what needs to be done. The Mind Zoning® is broken down into four parts:

1. First we use a progressive relaxation technique which will help you relax your muscles and ease yourself into a relaxed mental state.
2. Next we will provide you with beautiful imagery and an environment to feel safe and empowered. In this state you can more easily adopt these new thoughts and access your subconscious mind.
3. From there we will give your brain a new blueprint to follow to support you on your fitness journey.
4. You’ll leave feeling alert, refreshed, and ready for your next healthy step.

You don’t have to be “good” at meditation, this is simply a relaxing recording to help you along your fitness journey and aid you with making a healthy lifestyle change. Just let your mind follow the voices and embark on this first step in your fitness journey.

On this inaugural episode of the Fitlandia Podcast, Christa King shares her personal fitness journey, tells you what to expect from the show each week, and how you can put an end to dieting. Christa’s story serves as a prime example of how our environment, negative emotions, and life stressors can create a self-reinforcing process of unhealthy patterns. Her story is also an example of how making a healthy lifestyle change and the power of positivity can end the cycle of yo-yo dieting and result in permanent weight loss.

Over the coming weeks, The Fitlandia Podcast will serve as a platform for others to tell their personal fitness journey. It’s a place for fitness tips, weight loss strategies, and motivation. Fitlandia provides the tools to engage the power of your mind and change.